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  • Build a Better You: How to balance a healthy lifestyle and a full-time job

    Build a Better You: How to balance a healthy lifestyle and a full-time job

    Isabela Joyce

    Sep. 13, 2024 4:30 am

    It can be difficult to balance a healthy lifestyle and a full-time job, here are some important areas to focus on when it comes to your health at your workplace:

    Physical well-being

    • Standing desk or walking pad. Revolutionize the way employees work with standing or treadmill desks, allowing them to stand or even walk while they work. This promotes better posture and reduces sedentary behavior, enhancing physical well-being.
    • Take the stairs. I know it’s easier to take the elevator but it’s a good way to get your body moving and getting your daily steps in.
    • Get your co-workers involved in workouts. Exercising together not only will deepen bonds and allow you to get to know the people you work with better, but it’ll also make you accountable for getting the activity you know you should. This can be before work, at lunch, or at the end of the day. The key is to get a group together.
    • Stretch. Encourage team members to take short breaks together for a rejuvenating stretch session. This wellness activity promotes physical health, reduces muscle tension, and increases focus and productivity.
    • Stay hydrated. Bring a water bottle with you to work to refill as needed. It is a good habit to have to help you stay hydrated.

    Nutrition

    • Plan and cook your lunches. If you can prepare your lunches and snacks beforehand you will feel more prepared and more inclined to make healthier choices.
    • Eat foods that are high in protein and fiber- Having some carbs during your day is OK, just be mindful of the intake. Too many carbs will make you feel sluggish and may cause you to crash, you can avoid that by eating healthy fats and lean proteins to keep you full longer and give you more energy.
    • Avoid unhealthy sugary food and drinks. Working for long hours can cause you to feel hungry all the time, and hunger can cause low productivity. Instead of opting for fast foods and unhealthy snacks in such situations, eating healthy snacks can significantly benefit you.
    • Healthy snacks can keep you energized and productive throughout your day at work. Stash some of your favorite healthy snacks in your desk drawer and munch on them whenever you feel hungry.

    A few ideas for your workplace:

    • Wellness challenge. Inspire healthy behaviors among employees with a wellness challenge. From step and sleep challenges to sustainability and mindfulness challenges, provide various options that encourage the adoption of healthy habits.
    • Healthy potluck. Plan a potluck where employees can share nutritious homemade dishes. This fosters a sense of community, promotes a culture of health, and offers a chance for colleagues to discover new favorite recipes to recreate themselves.
    • Lunch & Learn. Turn employee lunch breaks into an opportunity to learn about a wellness topic like nutrition, exercise, mental health, sleep, etc. Consider inviting a guest speaker from the local gym or nutrition shop, who has expertise on the topic and can provide tips.
    • Group walk or hike. This gets team members outside, moving, and talking — boosting mental, pchat, while a hike encourages colleagues to support each other during a more challenhysical, and social well-being. This wellness activity is a great opportunity to stroll and chat, while a hike encourages colleagues to support each other during a more challenging activity.

    Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C.. (The M.A.C.)
    Isabela Joyce, certified personal trainer and nutritionist, The M.A.C. (The M.A.C.)

    Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C. She can be reached at IJoyce@the-mac.net.


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  • Dosa For Healthy Hair? This Dosa-Chutney Combo Will Nourish Your Hair From Within

    Dosa For Healthy Hair? This Dosa-Chutney Combo Will Nourish Your Hair From Within

    Our diet plays a key role in determining the health of our hair. If you are experiencing premature greying of hair, excessive hair fall due to weakening of hair roots or a receding hairline, then there is a big chance that your diet lacks biotin, magnesium, copper and zinc. Consuming foods rich in these essential nutrients can improve your hair health. In a recent Instagram video, nutritionist Rachna Mohan shared a simple and delicious Indian recipe for boosting hair health. This is a yummy ragi dosa paired with a chana-coconut chutney.

    The four main ingredients used in this recipe that are excellent for hair health are ragi (used in the dosa) and chickpeas, yogurt and coconut (used in the chutney).

    Here Is How These 4 Foods Boost Hair Health:

    1. Ragi

    Packed with essential nutrients like iron, calcium, and amino acids, ragi helps improve blood circulation to the scalp, promoting hair growth and reducing hair fall.

    2. Chickpeas

    High in protein and zinc, chickpeas nourish hair follicles and support stronger, healthier hair.
    Also Read:If You Are In Your Mid 20s, Start Drinking This Anti-Ageing Collagen Booster

    3. Yogurt

    Full of probiotics and protein, yoghurt promotes scalp health, reducing dandruff and inflammation that can cause hair fall.

    4. Coconut

    Rich in healthy fats and vitamins, coconut strengthens hair strands, preventing breakage and providing moisture.

    Desi ghee used for cooking this recipe is healthy for heart, brain and joints, the nutritionist adds in the video. Together, these ingredients provide the necessary nutrients to combat hair fall by nourishing the scalp, improving hair strength, and promoting healthy growth. Want to learn how to make this recipe? Read on!

    Recipe: Ragi Dosa With Chana-Coconut Chutney For Healthy Hair

    Begin by preparing the ragi dosa batter (click here for a detailed recipe) and spread it on a greased pan like mini uttapams. Add a little desi ghee and some delicious podi powder. Podi powder adds a delicious kick to this recipe. Now add finely chopped onions, tomatoes, bell peppers and grated carrots. Add a little grated cheese and press the toppings on the mini dosas. Let it cook well from both sides. Your ragi dosa with veggies is ready.
    Also Read: 5 Banana Peel Face Packs That Will Make Your Skin Glow Like Never Before

    For Chutney:

    Take a blender and add roasted chana, green chillies, ginger, coconut pieces and hung yoghurt. Blend it all well to form the chutney. Prepare a tadka with mustard seeds and curry leaves. Add the tadka to the chutney and mix well. The nutritious chutney is ready. Pair it with the ragi dosas and enjoy!

    Incorporate these healthy ingredients and recipe into your diet for healthy hair. For nutrient-rich foods for the skin, click here.



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  • Mineral Water For a Healthy Lifestyle

    Mineral Water For a Healthy Lifestyle

    • Writer
      Bots Wana
    • Printed
      February 7, 2012
    • Phrase depend
      398

    Mineral water is actually the essence of life rising its demand quickly as folks turning into extra well being aware and needs to take precautions from water borne ailments. There are far more advantages of wholesome drinks and it takes important impact of placing you heading in the right direction of your well being area.

    Other than the plain operate of supplying liquid to the physique, there are lots of advantages that might present a big impact of mineral waters on the well being. Mineral waters would include minerals which might be in precept helpful for the physique; the flexibility of the physique to soak up them from the water isn’t precisely nice. But when solely a part of these important minerals could be absorbed, you’ll actually profit from them. Furthermore, since pure water is freed from any energy, it actually is best than a sweetened, flavored smooth drink.

    As, persons are extra well being aware lately, they at all times attempt getting alternatives to show their wholesome way of life. Mineral water is a really important ingredient for wholesome development and ailments free dwelling. Our society is mushrooming with a number of varieties of air pollution and water-contaminated ailments. No physique is escaped from the particular reality. So to take wholesome drinks is at all times good for well being that happens naturally in groundwater, and the water is collected from a spring or boring effectively. Above all, the wholesome mineral water additionally comprises pure gases or is artificially carbonated with carbon dioxide. Some producers set requirements for a certain quantity of minerals required for bottled water to be labeled “mineral water.” Many individuals prefer to drink mineral water not just for the sake of style however for its well being advantages.

    The demand for wholesome drinks is rising at a speedy fee, as folks turn into extra well being aware and take precautions in opposition to water borne ailments. Bottled mineral water supplies simple transportability and warranted water high quality. The mineral water shall be manufactured and packed below all hygienic means in correctly washed and cleaned bottles in sterilized situations.

    Typically, our our bodies have a tough time processing inorganic minerals and what we can’t take up could also be saved in our tissues and organs and in the end turn into poisonous to the physique. So at all times eat wholesome and revel in quite a lot of greens and grains with correct wholesome drinks on a regular basis which is able to give you the helpful natural minerals to remain wholesome, completely happy and match within the very pure approach.

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  • Love Choco Lava Cake? Try This Healthy, High-Protein Recipe For Guilt-Free Indulgence

    Love Choco Lava Cake? Try This Healthy, High-Protein Recipe For Guilt-Free Indulgence

    There are few things as satisfying as sinking your teeth into a choco lava cake. The soft and gooey centre tastes heavenly, and one can never stop at just one bite. While choco lava cake satisfies our sweet cravings in no time, it often comes at a cost – our health. Typically, this cake is made with ingredients like all-purpose flour, sugar, and butter. These may help you whip up a delicious choco lava cake, but don’t forget that these ingredients have a low score on the nutrition scale. For those who wish to enjoy desserts without feeling guilty, choco lava cake might not normally be on the menu. But hey, what if we told you it’s possible? We recently came across a recipe that shows how to transform this guilty treat into a guilt-free one. Check out the healthy, high-protein recipe for choco lava cake below:
    Also Read: 10-Minute Choco Lava Cake: This Delicious Chocolate Recipe Is Ideal To Make Over Weekend

    Add image caption here

    Photo Credit: iStock

    How To Ensure Choco Lava Cake Turns Out Soft And Gooey?

    The gooey centre of the choco lava cake is what makes it so irresistible. To achieve this, make sure you place a large enough piece of chocolate in the centre. If you don’t, your choco lava cake won’t turn out as gooey as you’d like. Also, make sure not to overcook the cake, or it’ll become hard in texture.

    What To Serve With Choco Lava Cake?

    Choco lava cake tastes good on its own. But if you feel like pairing it with something, don’t hesitate to pair it with a scoop of vanilla ice cream. However, remember to exercise portion control, as we’re trying to keep things healthy here.

    How To Make High-Protein Choco Lava Cake | Choco Lava Cake Recipe

    The video for this high-protein choco lava cake was shared by the Instagram page @okaysimrann. To make it, you just need a handful of ingredients and five minutes of your time. Start by mashing a large banana in a bowl. Add baking powder and oat milk. Mix well. Now, stir in cocoa powder and protein powder, and blend until smooth and creamy in texture. Transfer the mixture to a greased mug and place a piece of dark chocolate in the centre. Cover the chocolate piece with some more cake batter. Finally, microwave on high for about 2 minutes. If it feels like it’s not ready yet, microwave for another minute or two. Once done, serve hot and enjoy!
    Also Read: Craving Choco Lava Cake? Whip Up This Easy, Eggless Recipe In Just 20 Minutes!

    Watch the complete recipe video below:

    Make this high-protein choco lava cake at home and enjoy it totally guilt-free! Do let us know how you liked its taste in the comments below.



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  • Healthy Lifestyle Choices for Urban Indians: A Comprehensive Guide | Indiablooms

    Healthy Lifestyle Choices for Urban Indians: A Comprehensive Guide | Indiablooms

    Urban living has its perks—vibrant city life, endless opportunities, and the hustle and bustle that keeps things exciting. But for many urban Indians, the fast-paced lifestyle comes with its own set of challenges. From stress to sedentary habits, it’s easy for health to take a backseat. Let’s dive into how you can make healthy lifestyle choices to thrive amidst the chaos of city life.

    Understanding the Challenges of Urban Living

    Most people spend most of their time at work, having little time to sit down to take meals and high stress levels. These factors lead to a more and more inactive lifestyle, in which physical activity is left to the sidelines. Furthermore, the population is not very selective with the food they consume since most processed foods are easily available and easy to prepare. Along with pollution and the fast pace of life, it becomes very difficult to remain healthy.

    Prioritising Nutrition

    One of the most important aspects of health is nutrition. A macronutrient-dense diet is also important for healthy living in urban India as a result of the increased consumption of fast foods. It is possible to fight the unhealthy eating habits of cities by including whole foods, such as fruits and vegetables, into the diet. Portion control and eating consciously are ways of preventing overeating and getting the right nutrients into the body. Moreover, it is essential to know about the average dietary intake of urban Indians and the prevalent deficiencies such as vitamin D and iron.

    Staying Active and Fit

    It may be difficult to find time to exercise, but it is very important for staying healthy. Another example is to try to include basic fitness activities in your daily schedule, such as walking or cycling to work. As for those who prefer more organised workouts, it is possible to enrol in kickboxing classes that are entertaining and beneficial for one’s health. These classes not only enhance physical well-being but also assist in coping with stress in urban India.

    If you’re looking for kickboxing classes near you, consider facilities that offer flexible timings to suit your schedule. Remember, the key is to find activities that you enjoy, making it easier to stick to your routine.

    Managing Stress and Mental Health

    Life in cities is associated with stress. Stressful occupations, long hours spent in traffic, and the general fast pace of life are not good for one’s mental health. One has to understand that stress is a factor that can negatively affect one’s health and should be controlled.

    Other strategies include breathing exercises, awareness, and relaxation. Also, do not be afraid to turn to a professional if you have to. It is, therefore, important to note that the mind and the body are equally important in the quest for health in urban areas.

    Addressing Environmental Concerns

    Pollution is a major issue in the developed world especially in the urban centers due to its impact on physical and mental health. Although there is no way of escaping pollution, you can minimise it by avoiding going out during the rush hour and using air purifiers.

    Other healthy practices such as avoiding the use of plastics and embracing the use of public transport also have an added advantage of making the environment healthy for both the individual and the society.

    Healthy Lifestyle Tips for Specific Groups

    People of different ages and lifestyles have different health needs. As for working professionals, it is often difficult to combine work and health, but with the help of short exercises, it is possible. Young people should ensure that they have balanced diets and also engage in exercises to ensure that they develop good health habits for the future.

    For families, it is recommended that children be engaged in meal preparation and outdoor activities to ensure that they develop healthy habits right from childhood. Last but not least, the elderly should include mild activities such as walking or doing yoga along with healthy nutrition to stay fit and healthy.

    Conclusion

    Staying healthy in urban India is not a passive process; it involves taking care of what one eats, how one eats, how one deals with stress and how much exercise one takes. If you have to follow these tips in your everyday life, then you can easily stay healthy and happy even if you are living in the concrete jungle. It is true that no matter whether it is choosing the right type of exercise or adopting a healthier lifestyle, little things can go a long way. Begin now and get empowered on your health journey!

    Ready to make a change? Start by exploring kickboxing classes near me or planning a healthy diet for the week with FITFEAST, your personal nutritionist at your fingerprints. Remember, your health is your wealth—invest in it wisely!



    Source link

  • Healthy Lifestyle Choices for Urban Indians: A Comprehensive Guide | Indiablooms

    Healthy Lifestyle Choices for Urban Indians: A Comprehensive Guide | Indiablooms

    Urban living has its perks—vibrant city life, endless opportunities, and the hustle and bustle that keeps things exciting. But for many urban Indians, the fast-paced lifestyle comes with its own set of challenges. From stress to sedentary habits, it’s easy for health to take a backseat. Let’s dive into how you can make healthy lifestyle choices to thrive amidst the chaos of city life.

    Understanding the Challenges of Urban Living

    Most people spend most of their time at work, having little time to sit down to take meals and high stress levels. These factors lead to a more and more inactive lifestyle, in which physical activity is left to the sidelines. Furthermore, the population is not very selective with the food they consume since most processed foods are easily available and easy to prepare. Along with pollution and the fast pace of life, it becomes very difficult to remain healthy.

    Prioritising Nutrition

    One of the most important aspects of health is nutrition. A macronutrient-dense diet is also important for healthy living in urban India as a result of the increased consumption of fast foods. It is possible to fight the unhealthy eating habits of cities by including whole foods, such as fruits and vegetables, into the diet. Portion control and eating consciously are ways of preventing overeating and getting the right nutrients into the body. Moreover, it is essential to know about the average dietary intake of urban Indians and the prevalent deficiencies such as vitamin D and iron.

    Staying Active and Fit

    It may be difficult to find time to exercise, but it is very important for staying healthy. Another example is to try to include basic fitness activities in your daily schedule, such as walking or cycling to work. As for those who prefer more organised workouts, it is possible to enrol in kickboxing classes that are entertaining and beneficial for one’s health. These classes not only enhance physical well-being but also assist in coping with stress in urban India.

    If you’re looking for kickboxing classes near you, consider facilities that offer flexible timings to suit your schedule. Remember, the key is to find activities that you enjoy, making it easier to stick to your routine.

    Managing Stress and Mental Health

    Life in cities is associated with stress. Stressful occupations, long hours spent in traffic, and the general fast pace of life are not good for one’s mental health. One has to understand that stress is a factor that can negatively affect one’s health and should be controlled.

    Other strategies include breathing exercises, awareness, and relaxation. Also, do not be afraid to turn to a professional if you have to. It is, therefore, important to note that the mind and the body are equally important in the quest for health in urban areas.

    Addressing Environmental Concerns

    Pollution is a major issue in the developed world especially in the urban centers due to its impact on physical and mental health. Although there is no way of escaping pollution, you can minimise it by avoiding going out during the rush hour and using air purifiers.

    Other healthy practices such as avoiding the use of plastics and embracing the use of public transport also have an added advantage of making the environment healthy for both the individual and the society.

    Healthy Lifestyle Tips for Specific Groups

    People of different ages and lifestyles have different health needs. As for working professionals, it is often difficult to combine work and health, but with the help of short exercises, it is possible. Young people should ensure that they have balanced diets and also engage in exercises to ensure that they develop good health habits for the future.

    For families, it is recommended that children be engaged in meal preparation and outdoor activities to ensure that they develop healthy habits right from childhood. Last but not least, the elderly should include mild activities such as walking or doing yoga along with healthy nutrition to stay fit and healthy.

    Conclusion

    Staying healthy in urban India is not a passive process; it involves taking care of what one eats, how one eats, how one deals with stress and how much exercise one takes. If you have to follow these tips in your everyday life, then you can easily stay healthy and happy even if you are living in the concrete jungle. It is true that no matter whether it is choosing the right type of exercise or adopting a healthier lifestyle, little things can go a long way. Begin now and get empowered on your health journey!

    Ready to make a change? Start by exploring kickboxing classes near me or planning a healthy diet for the week with FITFEAST, your personal nutritionist at your fingerprints. Remember, your health is your wealth—invest in it wisely!



    Source link

  • Eating Healthy On The Go: Herere Some Popular Indian Snacks For Busy Professionals

    Eating Healthy On The Go: Herere Some Popular Indian Snacks For Busy Professionals

    Weekdays can be hectic. Managing household chores, cooking meals and meeting goals at work often make our lives tough. But let’s admit, after some time, we all find ways to manage things on time. Some compromise on one aspect to complete the rest of the chores, while some prefer maintaining a balance between personal and professional lives. Whatever it be, one thing that no one should ever give up on is a healthy diet and lifestyle. We understand, there are times when you fail to make elaborate and nutritious meals. That is where the healthy snacks come in handy. According to health experts, busy professionals are always recommended to keep nutritious and fulfilling snacks in store to meet their daily health needs on the go.

    Here, we got you a list of some healthy Indian snacks that every busy professional can keep on their work desks. Let’s take you through the list.

    Add image caption here

    Photo Credit: iStock

    6 Indian Snacks You Must Keep Handy For Quick Meals:

    1. Roasted Makhana:

    Makhana is packed with antioxidants, vitamins, potassium and low sodium content. It is fulfilling, light on the stomach and helps manage cholesterol levels and body weight. You can simply roast the makhanas with some rock salt and ghee and store them for quick bites. Click here for the recipe.

    2. Spiced Chickpeas:

    Chickpeas (or kabuli chana) load you with protein, fibre and various essential nutrients. It is low in calorie content and is considered ideal for untimely hunger pangs. You can bake it with some desi spices and much along with a hot cup of tea. Click here for the recipe.

    3. Masala bhel:

    Made with murmura (or puffed rice), this desi delight is crunchy and healthy at the same time. You can add some curry leaves, roasted chana, and peanuts to murmura and toss it with rock salt, turmeric, and black pepper powder on hot kadhai for a delicious snack. Click here for the recipe.

    4. Banana chips:

    Another popular snack choice for several Indians, banana chips are the perfect low-calorie alternative to the classic potato crackers. You can also prepare banana chips at home and store for whenever you feel hungry. Click here for our favourite banana chips recipe.

    5. Sprouts:

    The benefits of sprouting legumes need no separate introduction. The process helps enhance the nutrition quotient of the chana, rajma, lobia, dal and other things that you sprout. You can either have sprouts as is or mix it with onion, tomato, cucumber, salt, chilli and lemon juice for a flavourful chaat. Click here for the right way to sprout legumes.

    6. Salted kaju:

    Dry fruits are always considered nutritious for weird-time hunger pangs. But if you are bored of having the same dry fruits every day, then this salted kaju is the perfect option to resort to. It is light, and delicious and curbs your hunger in no time.

    What is your favourite go-to snacks during work hours? Do share your list with us in the comments below.

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